Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski or Row (moderate)
8 Kipping swing
4 Single Arm KB Front Rack Step Up (Each Leg)
4 Turkish Get Up (Each Arm)
Weightlifting
Bench Press (5,3,1 then…3×3)
Bench Press:
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
then…straight into…
3 sets x 3 reps @ 70% 1-RM
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times:
10 Overhead Squats (115/75)
5 Strict Pull Ups
10 Overhead Squats (75/55)
10 Toes to bar
-Rest 3 minutes between sets-
Rx+:
Complete 2 Sets for Times:
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to bar
-Rest 3 minutes between sets-
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
These are high intensity workouts with low rep volumes…The volume is low so aim for bigger sets than you would normally do.
WORKOUT STRATEGY & FLOW
Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t short change yourself!
Strict pull ups: aim for an unbroken set if possible here. Engage those lats and pull.
Toes to bar: This will spike the heart rate & fatigue the grip but you are done right after!
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